Thirty

I worked out with the 8:30 am athletes, let by Coach Emily. (Nice job, Emily!)

Strength
Back squat
Complete 30 unbroken reps

I warmed up with five or so reps @ 95 & 115, and then put 145# on the bar, 60@ of 1RM. I did not follow the advice I gave to athletes, i.e., break up into sets of 12, 10, & 8, and instead went out hard to see how many I could indeed complete without having to stop. I completed 18, and the remaining lifts in sets of 4 reps. Whilst racking bar I said, “Holy shit.” Yup, I said that.

Conditioning
8-min AMRAP
5 KB goblet squats (52 60)
5 Russian KB swings
5/leg forward & reverse lunges

Rest 1 minute

6-min AMRAP
5 knees to elbows
15 unbroken double unders

Yup, I increased weight for goblet squats and KB swings, and only counted rounds of 15 unbroken double unders.

I completed 7 rounds + 10 reps (5 goblet squats & 5 KB swings) the first AMRAP and 10 rounds + 1 knees to elbow the second AMRAP for a total score of  17 rounds + 11 reps.

I completed all rounds of reps unbroken, albeit I did have to re-do a round of double unders after failing on the 10th rep. Dammit. (You knew that was coming. (That’s what he said.))

Sixty pound goblet squats felt heavy. Imagine that!